Recent evidence they say, all brought to you by the Tech industry huh! But here is what they are saying with more of their ‘studies’ – which as we now know are almost always corrupt and not even repeatable. Hence the collapse of trust of all experts in nearly all topics.
There’s been a lot of buzz about blue light from smartphone screens disrupting sleep, but recent evidence suggests the concern may be exaggerated. While the sun is a significant source of blue light, the amount emitted by smartphone screens is relatively minimal. A comprehensive review of 11 international studies published in Sleep Medicine Reviews found no solid evidence linking screen use before bedtime to difficulty falling asleep.
Do you go to bed often watching your phone? 👀
It's one of the major hormone disruptors and here's why 👇🏽
Blue light plays a key role in setting our body's circadian rhythms. It is emitted from smartphones, computer, TV, fluorescent lights and the sun 🌞
Your brain doesn't… pic.twitter.com/bCMVAACE4N
— Shreya Shah (@ShreyaShah22) May 1, 2024
The idea that blue light affects sleep began with a 2014 Harvard study, which found that using screens before bed could delay sleep onset by about 10 minutes. Although the impact seems minor, any increase in sleep latency (the time it takes to fall asleep) is generally unwelcome. However, the conditions of the study were quite specific, involving prolonged reading on an iPad set to maximum brightness.
Stuart Peirson, a professor of circadian neuroscience at Oxford University, notes that the intensity of light is crucial. He points out that while screens are getting brighter, they still pale in comparison to other light sources like the sun or even LED bulbs in your home. If you’re worried about melatonin suppression, typical home lighting might be a more significant concern than your phone’s screen.
Blue light and screens don't negatively affect your sleep like you've been told w/ Ian Dunican pic.twitter.com/2p72BVMxcV
— Sweet Science Of Fighting (@SSOFighting) September 19, 2023
One aspect that might be more disruptive than blue light is the content consumed on these devices. Engaging with stimulating material, like work emails or social media, can heighten anxiety and contribute to insomnia. The proximity of smartphones during sleep, with notifications buzzing through the night, can also disrupt rest.
For children, the effects of blue light might be more pronounced, but it’s interactive screen use—like gaming or messaging—that’s likely more stimulating than passive activities like watching TV or reading on a device.
Eye strain from screens, often termed computer vision syndrome or digital eye strain, is a common complaint. Symptoms can include itchy or red eyes, blurred vision, and headaches, usually after prolonged screen use. To alleviate these issues, experts recommend the “20-20-20” rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
Looking at your phone in bed can affect your sleep hygiene.
By bringing any extra distractions into the bedroom, your circadian rhythm could be affected.
Blocking out any extra blue light and light in general from your bed can help you get a more restful sleep. pic.twitter.com/0kKeDJyhJf
— Precision Analytical (@DutchTestLab) May 13, 2024
The market has responded to blue light concerns with an array of products like blue light-blocking glasses and filters. However, evidence on their effectiveness is mixed. Some studies suggest they might help those with specific conditions like sleep disorders or those who work shifts, but overall, they may not make a significant difference.
Regarding sleep hygiene, experts like sleep specialist Sophie Bostock advocate for a consistent bedtime routine and techniques like cognitive behavioral therapy for insomnia (CBT-I). These methods have shown strong evidence for improving sleep. Additionally, exposure to natural light during the day can help regulate your body’s clock, making it less sensitive to light at night.
While concerns about blue light aren’t unfounded, they often don’t reflect the full story. A balanced approach to light exposure, especially at night, is advisable. Simple lifestyle adjustments, like limiting screen time before bed and engaging in relaxing activities like listening to podcasts or audiobooks, can significantly enhance sleep quality without completely avoiding screens. This is the media position anyway. Folks – get yourself some red light and UV light to balance it all out, and we’ll be fine.
Major Points
- Recent studies, including a review in Sleep Medicine Reviews, show that the amount of blue light from smartphone screens is minimal and its impact on sleep may be overstated, with no strong evidence linking pre-bedtime screen use to difficulty in falling asleep.
- The intensity of light is a crucial factor affecting sleep; everyday home lighting could pose a bigger risk for melatonin suppression than the dimmer light from screens.
- Consuming stimulating content on devices before bed, such as work emails or social media, can increase anxiety and disrupt sleep more significantly than blue light exposure.
- Products marketed to block blue light, like glasses and screen filters, have mixed evidence regarding their effectiveness. Some might help specific groups like shift workers or those with jet lag, but generally, they don’t make a significant difference.
- Sleep experts recommend maintaining a consistent bedtime routine and managing light exposure effectively, including getting natural light during the day, to improve overall sleep quality.
Conner T – Reprinted with permission of Whatfinger News
